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So
you're health conscious, & want to keep score with your diet. Well
here's a handy-dandy chart to help design the perfect menu.
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3.5 oz. Raw
|
Calories
|
Fat grams
|
Cholesterol mgs.
|
Omega 3 oils gms
|
| Catfish |
130
|
3.1
|
55
|
0.3
|
| Clams (Hard-shell) |
80
|
1.5
|
40
|
X
|
| Cod (Scrod) |
70
|
0.7
|
40
|
0.2
|
| Flounder |
90
|
1.4
|
50
|
0.2
|
| Haddock |
80
|
0.5
|
60
|
0.2
|
| Halibut |
105
|
1.2
|
50
|
0.4
|
| Lobster |
90
|
1.9
|
8.5
|
0.2
|
| Mackerel |
160
|
7.3
|
40
|
2.5
|
| Mahi Mahi |
102
|
1.0
|
85
|
X
|
| Monkfish |
70
|
1.0
|
35
|
X
|
| Mussels |
75
|
1.6
|
25
|
0.5
|
| Oysters |
70
|
1.2
|
50
|
0.6
|
| Pollock |
85
|
0.8
|
50
|
0.5
|
| Red Snapper |
97
|
1.8
|
40
|
0.5
|
| Salmon |
142
|
7.0
|
65
|
1.1
|
| Scallops |
82
|
0.2
|
50
|
0.2
|
| Mako |
90
|
1.0
|
X
|
X
|
| Shrimp |
90
|
0.8
|
158
|
0.4
|
| Sole |
70
|
0.5
|
45
|
X
|
| Squid (Calamari) |
89
|
0.9
|
X
|
0.3
|
| Swordfish |
120
|
4.4
|
50
|
0.2
|
| Trout (Rainbow) |
195
|
11.4
|
50
|
0.5
|
| Tuna |
120
|
3.0
|
25
|
1.3
|
| Beef (lean) |
207
|
9.0
|
90
|
0
|
| Chicken (white) |
180
|
4.9
|
86
|
0
|
| © Captain Jud's 2001 |
items with "X" were inclonclusive
of said element
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